How Iridium Programs This

Iridium reserves this high-stability plyometric drill for sessions where your recovery score—based on sleep and recent workload—indicates enough freshness for explosive movement. To measure progress without external weights, Iridium tracks your repetition performance relative to your body weight to detect progressive overload. This work is explicitly counted toward your weekly volume landmarks for Quads and Glutes to prevent you from exceeding your Maximum Recoverable Volume.

Form Cues

Stand with feet wide on the dome side of the balance trainer
Lower your hips down and back into a deep sumo squat
Explode vertically by fully extending your hips and knees
Land softly with bent knees to absorb the impact
Stabilize your balance before initiating the next rep

Don't

Don't let your knees cave inward upon landing
Don't land with straight or locked legs
Don't round your upper back while squatting
Don't look down at your feet during the jump
Don't rush the reps; prioritize stability over speed

Common Mistakes

Landing with stiff legs
Knees collapsing inward (valgus)
Insufficient squat depth
Rounding the spine
Losing balance between repetitions

Muscles Worked

This exercise primarily targets the quadriceps and glutes to generate explosive vertical power, while the wide sumo stance increases activation of the inner thigh adductors. The unstable nature of the balance trainer forces the core, calves, and stabilizing muscles around the ankles to work overtime to maintain alignment during the landing phase.